Yes more efficient than trains, though only by a factor of 2 to 3. 0.209 to 0.35 mJ/tkm for rail versus 0.11 for ocean freight. Domestic water freight (river barges) is 0.16.

Road freight is 1.3 to 2.4 and air freight is 6.9 to 10.5 waaaay worse than any of these.

https://en.wikipedia.org/wiki/Energy_efficiency_in_transport